Week 4 of 8: Tuesday

Row
12-minute Easy Row
Damper on 3-4

Weightlifting
Every 2 Minute for 4 Rounds
2 Power Position Power Snatch @ 60-65%
Rest 2 Minutes
Every 2 Minutes for 5 Rounds
1 Power Position Squat Snatch
*Start @ 70% of Max & Increase to a Heavy Single

Strength
Snatch Pulls
4 x 3 Reps @ 110% of Max Snatch

Weighted GHD Sit-ups
4 x 6 Reps

Conditioning
Minute 1: Max Wall Balls (20/14)
Minute 2: 40 Double-unders
Minute 3: Max Russian Kettlebell Swings (70/53)
Minute 4: 40 Double-unders
Continue until you’ve accumulate 100 wall balls & 100 Russian kettlebell swings. Once you’ve accumulate 100 of one of the movements, remove that minute AND the following double-unders. For example, if you accumulate 100 wall balls first, remove minutes 1 & 2.

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